What are natural foods? Examples, difference from industrialized products and more!

Foods are commonly divided between healthy and junk food (those not so healthy). However, the division of food groups goes much further and has some subtypes.

In principle, the classification of a natural product includes fruits, vegetables and legumes harvested directly from the tree, without going through industrial “treatments”. It is everything that is offered by mother nature in its purest form.

An example of the transition of food groups can be seen with maize. In natura format, that is, the ear harvested directly from the cornfield is a natural food. However, when it undergoes processing, it is presented in a can and even becomes another product, such as snacks.

Keep reading and understand what makes a food considered natural, organic or processed.

More and more people are concerned about the amount of fat, sugar and calories in a food. But we almost never question whether a product is really natural or not. See below how to differentiate each food group.

According to the Food Guide for the Brazilian Population, food can be divided into 4 categories, separated by the degree of processing to which each food is submitted.

The type of processing is decisive in determining the nutrient profile and flavor of the food we are going to consume. In general, it can be said that the more processed they are, the lower the nutritional value and the chance that the product is filled with chemical compounds is enormous.

Therefore, when we learn to differentiate each group, we acquire the knowledge and power to choose the best eating habits.

Natural foods, or in natura, are the freshest. They are obtained directly from plants or animals and do not undergo any treatment that alters their form or composition.

Therefore, they are sold exactly the same way they were harvested from nature, and are generally found at fairs, greengrocers and fruit and vegetable markets. In this category, vegetables, greens, fruits, tubers, chestnuts and nuts (still in the shell) enter. Fresh meats and eggs are also included.

The group of minimally processed foods includes natural products that have been subjected to small processes that do not change them. It is considered the second healthiest category, a real shortcut to saving time in the kitchen.

Here, food can undergo cleaning, removal of inedible parts, segmentation, grinding, drying, fermentation, pasteurization, refrigeration or freezing. The processes do not involve the addition of salt, sugar, oils or fats.

Minimal processing makes food more accessible, safe and convenient. We find in this group: shelled nuts, grains, teas, coffee, tap and bottled water. In addition, washed, cut and frozen vegetables, fruits, vegetables, roots and tubers are included.

The group of culinary and industrial ingredients is formed by substances that are extracted from nature, being subsequently purified by some type of processing.

Among the processes to which foods are subjected, we find milling, refining, hydrogenation, hydrolysis, in addition to the use of enzymes and additives. The main difference to minimally processed foods is that here there is a radical change from the original food.

Furthermore, these products are not consumed alone, being used for various preparations, such as broths, soups, salads, pies, breads, cakes, sweets and preserves. They are also fundamental ingredients for the production of ultra-processed foods.

Starches, flours, oils, fats, salts, sweeteners, fructose, corn syrup, lactose and soy protein are the best known representatives of this category.

Processed foods are those in which salt, sugar or another substance is added to natural foods to make them more durable and tastier. They are usually eaten as a side dish.

The best known processed foods are pickled carrots, cucumbers, peas and onions. Tomato extracts, candied and candied fruits, cured meats, canned fish (sardines and tuna), cheeses and some simpler types of bread also stand out.

Another example is hearts of palm, which must be kept in an acidified brine with preservatives. In addition, he needs to undergo sterilization to eliminate spores of the botulism bacteria, a condition that can be fatal.

The ultra-processed food group includes ready-to-eat products. They present an industrial recipe, made with substances extracted from food (oils, fats, sugar, starch, proteins) and food derivatives (hydrogenated fats and modified starch).

In addition, they often contain laboratory-synthesized compounds based on organic matter such as oil and coal. They are the dyes, flavorings, flavor enhancers and additives used to make the product more attractive and with a longer shelf life.

Techniques used here include extrusion, molding and pre-processing (frying or baking). This category includes most breads, cereal bars, biscuits, sausages, cakes, ice cream and soft drinks.

Frozen ready meals, such as pasta, sausages, fries, nuggets, dehydrated soups, infant formulas and baby foods are also ultra-processed.

Initially, the main purpose of food processing was to preserve food for as long as possible. This is because periods of scarcity with severe winters and droughts became more and more frequent.

The first ways to preserve food were fire, ice (in colder regions) and the heat of the sun. However, over time, other techniques were developed, such as pasteurization, lyophilization (a type of dehydration that uses cold as a tool) and the addition of preservatives.

Nowadays, food processing goes beyond conservation, having other objectives, such as practicality and pleasure through the consumption of food.

Natural foods have numerous benefits, including:

Rich in nutrients: as they are fresh, they preserve the vitamins and minerals that are naturally found in their composition. Furthermore, they are sources of antioxidants and other essential nutrients for the proper functioning of the body;

Healthier: they do not have additives and compounds harmful to health. By the way, if they are organic, they prevent the ingestion of carcinogenic substances present in pesticides. In addition, legumes such as chickpeas, beans, soybeans and peas have plenty of fiber, contributing to digestion and intestinal performance.

Hydration: When we eat foods with fiber, we feel more thirsty and water consumption increases. This favors body hydration, eliminates toxins and still prevents terrible kidney stones.

Ultra-processed foods can be very harmful to health, due to the high concentration of chemical additives, fat, sugar, salt, among others. Some compounds, such as trans fat, have been linked to an increased risk of heart attack and stroke.

A study by the Pan American Health Organization (PAHO) carried out between 2000 and 2013 in 13 Latin American countries showed that the sale of ultra-processed products increased significantly, with an increase in the number of overweight or obese patients. Likewise, a large increase in the average body weight of the inhabitants of the region can be observed.

In addition, the World Health Organization (WHO) indicates that one of the main factors for the development of non-communicable diseases is the high consumption of foods with few nutrients and high energy value, the ultra-processed ones.

The Food Guide for the Brazilian Population brings great suggestions for maintaining a healthy and balanced diet. Check out:

– Use natural and minimally processed foods in abundance, they will be the basis of your diet. If you can, prefer organic ones;

– Oils, fats, salt and sugar must be in small amounts, only to season and flavor culinary preparations;

– Decrease the consumption of processed foods and use them in moderation in recipes;

– Avoid ultra-processed foods as much as possible.

The main recommendation is to avoid ultra-processed foods and reduce the intake of processed foods. Often, we stop consuming more natural products, such as oil and sugar, to replace them with industrialized products with names and ingredients that we cannot even pronounce correctly.

You have to be careful with foods that are sold as “healthy”, when, in fact, they are filled with chemical substances that are harmful to health. If the ingredient list is apparently in Greek, forget it. It’s an ultra-processed in disguise. Therefore, the golden tip is to read the label to determine if the food is good or not.

According to data from the Food Guide for the Brazilian Population, processed foods can have negative impacts that go beyond issues related to health and nutrition. Discover everything below.

The manufacture and exaggerated consumption of processed foods bring very negative impacts to the food market. This is because, since industrialization, production in this sector has undergone a major transformation.

The emergence of new processing technologies and the growing lack of time favored the creation of ultra-processed products, foods that arrive practically ready for consumption.

Faced with this new scenario, the industry has changed its way of producing food, no longer focusing only on conservation and food safety, starting to prioritize appearance, flavor and practicality.

Culture is often heavily impacted and influenced by the processed food industry. This is because brands create extremely attractive packaging and labels that draw attention and end up setting trends.

The most famous companies invest millions in advertising campaigns to launch products that, theoretically, promote inclusion, diversity and a sense of belonging to a modern and superior community.

Given this, traditional and healthier food cultures are seen as outdated and tacky, especially by the young public.

The social impact is one of the biggest brought by the processed food industry, since they are designed to be consumed without the need for preparation, anytime and anywhere.

In this way, they convey the idea that preparing food and socializing around…